Friday 7/7/2023

For time:

• 60/48 cal assault bike

Then, 5 rounds of:

• 25 pull-ups

• 7 push jerks

♀ 85 lb  ♂ 135 Ib

Minimal equipment: 

• 800m run instead of bike, 25 prone I’s with light weight if you don’t have pull up bar, use DB’s instead of barbell fir push jerk

Scaling:

Reduce cal amount to bike between 2-5 minutes, complete pull ups with band or box assisted kipping pull ups, reduce load in push jerk as needed to be able to do 7 in a row in your first set 

Accessory: 

• 5x15 second front levers or hollow body holds  

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Genesis 49